Most researchers believe fibromyalgia results not from a single event but from a combination of many physical and emotional factors.It may also be caused by biochemical changes in the body and may be related to hormonal changes or menopause. Some people with fibromyalgia have low levels of human growth hormone, which may contribute to the muscle pain and others have low levels of serotonin in the brain which is related to increased pain sensitivity. Disordered sleep might lead to lower levels of serotonin. See how to restore serotonin levels naturally here. Anxiety and stress can contribute to fibromyalgia.

ALCOHOL

Because alcohol consumption can cause expulsion of many essential minerals such as magnesium and zinc and the vitamin B complex it is best to limit consumption to one drink on any one day and to allow the body to replenish its stocks of minerals and vitamins by abstaining completely if suffering from fibromyalgia.

CAFFEINE

Caffeine in black tea, coffee and fizzy drinks can affect the health of the bones and joints and should be avoided by those with fibromyalgia. Green tea and herbal teas are better alternatives and three cups of green tea per day with freshly squeezed lemon juice and a teaspoon of honey, if desired, can help to provide many beneficial nutrients.Add herbs to teas and allow to steep for ten minutes then strain and drink to gain even more benefits. Herbs that can help to reduce pain and inflammation.

Anise

Basil

Burdock

Dandelion

Liquorice root

Oregano

Sage

FOOD SENSITIVITIES

Many people with fibromyalgia have sensitivities to particular foods, but it varies from person to person. Examples of foods that may worsen fibromyalgia symptoms in some people are:

The best way to find out if it is a certain food that is causing symptoms is to keep a two week food diary listing foods consumed and the times when the symptoms worsen. Then try eliminating these foods and see if the pain is reduced. Try to avoid all pre-prepared, processed or refined foods as they contain many unnatural additives plus extra sugar and salt which can cause problems and the process they undergo means they often have essential nutrients missing. Brown rice, seed and nut flours and unrefined sea salt or Himalayan salt crystals should be used instead of their refined white alternatives. Sugar should be avoided altogether.

GLUTEN

Gluten can cause inflammation and pain and it may be helpful to cut out wheat to see if there is a difference in the pain and inflammation of fibromyalgia. Most biscuits, cakes, cereals, crackers, breads and pastries are made with wheat. Replace with amaranth, flaxseeds, millet, rice and quinoa, which are gluten free seeds, to see if there is any improvement. Quinoa is high magnesium and other nutrients which provides pain relief. See also Food Allergies.

GO ORGANIC

Other substances that are toxic and will affect bones and joints and cause inflammation and pain include fungicides, herbicides and pesticides. Always buy organic fruit and vegetables or grow them organically at home to avoid consuming agricultural chemical residues.

GLYCOALKALOIDS

Aubergine, peppers, potatoes and tomatoes belong to the nightshade (Solanaceae) family that contain inflammation inducing alkaloids and, although not truly nightshades, ashwaganda, blueberries, goji berries and huckleberries also share the same alkaloids. The Solanaceae family contains cholinesterase inhibiting glycoalkaloids and steroid alkaloids including, among others, capsaicin in peppers, nicotine in tobacco, solanine in aubergines and potatoes and tomatine in tomatoes. The glycoalkaloids in potatoes are also known to contribute to Irritable Bowel Syndrome (IBS) and negatively affect intestinal permeability.

Many who suffer with arthritis or inflammatory diseases such as fibromyalgia, lupus, rheumatism and other musculoskeletal pain disorders have found that consuming foods that contain glycoalkaloids is adversely affecting their health.

These symptoms may dissipate in a few hours or days if ingestion is stopped, based on the sensitivity of the individual, the amount of nightshades consumed on a regular basis and their level of inflammation. However for some heavy consumers of nightshades the process of inflammation and pain reduction can take up to three months. Therefore it is a good idea to try eliminating all nightshades from the diet for three months to see if symptoms improve. Brown rice, sweet potatoes and yams are good alternatives to potatoes as they are not part of the Solanaceae family and contain many other essential nutrients.

Some homeopathic remedies, prescriptions, over the counter medications as well as numerous processed foods contain nightshades so consumption of these must be discussed with the health care provider so that they too can be eliminated.

HEAVY METALS

One possible cause of fibromyalgia may be heavy metal contamination. This could be from consuming excess mercury contaminated ocean fish without eating the vegetables that can eliminate mercury or from dental fillings. It may help to see a professional dentist and have all mercury fillings removed. Consuming one of the following foods everyday especially when consuming fish or any seafood, is advisable for fibromyalgia suffers. This will also help to eliminate other heavy metals that may be causing inflammation in the bones, muscles and joints.

Lectins: are a type of glycoprotein found in many plant foods. Seeds of the grasses such as rice, rye, spelt and wheat have exceptionally high levels of this defensive glycoprotein. It is used as a defence against the bacteria, fungi and insects which use N-Acetylglucosamine to build their cells walls. All animals, including birds, fish, humans and even worms, use N-Acetyglucosamine as a foundational substance for building the various tissues in their bodies, including cartilage, joints, bones and tendons.

The mucous known as the glycocalyx, or literally "sugar coat" is secreted in humans by the epithelial cells which line all the mucous membranes, from the layer of skin over the eyes and in the nasal cavities to the top to the bottom of the alimentary tube, as well as the protective and slippery lining of blood vessels. The glycocalyx is composed largely of N-Acetylglucosamine and N-Acetylneuraminic acid (also known as sialic acid) and lectin’s unique binding to these exact two glycoproteins is not accidental. Nature has designed lectin perfectly to attach to, disrupt and gain entry through these mucosal surfaces as a defence for the plants.

Viruses and lectins have many similarities. Both viral particles and lectin are several orders of magnitude smaller than the cells they enter and are taken into the cell through a process of endocytosis and both viruses and lectin gain entry through the sialic acid coatings of the mucous membranes (glycocalyx).

Because lectins are extremely small and resistant to decomposition by living systems they tend to accumulate and incorporate into tissues where they interfere with normal biological processes. It takes only 500 micrograms (about half a grain of sand) of ricin (a lectin extracted from castor bean casings) to kill a human. A single, one ounce slice of wheat bread contains approximately 500 micrograms of lectin but will usually only attack the mucosal lining of the gastrointestinal tract after constant accumulation in the diet. However, the disruptive and damaging effects of whole wheat bread consumption are formidable in someone whose protective mucosal barrier has been compromised by nonsteroidal anti-inflammatory drug (NSAID) use, or a recent bacterial infection or a viral infection such as herpes. Anti-inflammatory medications, such as ibuprofen and aspirin, increase intestinal permeability (as do the glycoalkaloids found in plants from the nightshade family) and may cause absorption of even larger-than-normal quantities of pro-inflammatory lectins.

Lectins can also cross the blood brain barrier and attach to the protective coating on the nerves, known as the myelin sheath, and is capable of inhibiting nerve growth factor, leading to neurodegenerative conditions.

Lectin has also been shown to have an insulin-mimetic action, potentially contributing to weight gain and insulin resistance. It can also cause leptin resistance by blocking the receptor in the hypothalamus for the appetite satiating hormone leptin. It also interferes with the production of secretin from the pancreas and lead to digestive and pancreatic disorders.

Lectin can also attach to sperm and ovary cells, indicating it may adversely influence fertility.

Lectin staining is used medically to investigate corneal dystrophies as there are lectin binding sites within the eyes. It may therefore be that an excess of lectin in the diet could be a contributory factor in some eye disorders.

Whole wheat, sprouted grains and wheat germ enriched products, all have considerably higher levels of lectins than their processed, refined and non-germinated equivalents and may be ironically contributing to making people significantly less healthy. This may be why the ‘Paleo diet’, which eliminates grains entirely from the diet, may be effective in improving the health and reducing pain and inflammation in many individuals.

Food sources of lectins include most fruits, grains, legumes, herbs, nuts, seeds, spices and vegetables and grain-fed animals. Some types of lectins are destroyed during processing and digestion however others are not and can cause the pain and inflammation and health problems mentioned above. The most common potentially 'toxic' lectin containing food groups are:

NOTE: Dairy products may be potentially more harmful when pasteurised and processed because of the reduction of SIgA, an immunoglobulin that binds to and eliminates dangerous lectins.

To find out which of the lectin-containing food groups may be responsible for the disorders mentioned above try eliminating them from the diet for at least a month, one at a time, to see if pain and inflammation is reduced and any of the above disorders improve. Rarely does a person have to eliminate more than one or two of the lectin food groups on a long-term basis.

A healthy diet low in lectin can include the following. Try staying with just these foods for one month to see if symptoms improve.

Apples

Asparagus

Avocado

Basil

Beef (grass fed only)

Bilberries

Bok choy

Broccoli

Brussel sprouts

Carrots

Cauliflower

Cherries

Chia seeds

Citrus fruits

Dill

Eggs (cooked)

Grapes (red and black)

Kiwi fruit

Krill oil

Lamb

Leafy greens

Mango

Mushrooms

Oily fish

Olive oil

Onions

Organ meats

Papaya

Pineapple

Pumpkin

Rabbit

Raisins

Squash

Strawberries

Sultanas

Sweet potatoes

Swede

Thyme

Turmeric

Turnips

Venison

Yams

OILS

Only ever use cold-pressed oils as the heat process other oils go through turn their healthy fats into unhealthy trans-fats. Many nutrients are fat-soluble meaning they cannot be absorbed if some oil is not consumed at the same time. Examples are carrots and tomatoes which contain fat-soluble carotenoids that get transformed into vitamin A. The following are fat-soluble:

Carotenoids

Curcumin found in cumin and turmeric

Vitamin A

Vitamin D usually found in oily fish so no need for extra consumption of any oils.

Vitamin E found in seeds and nuts which already contain oils.

Vitamin K

Always consumed foods rich in these nutrients with one of the following:

Cut down on protein portions as all foods consumed throughout the day contain amino acids and excess protein can cause uric acid build-up which can lead to inflammation and pain. Alternate meat with beans, eggs, fish, nuts, pulses and seeds. Consuming foods rich in protein for breakfast can help to keep blood sugar levels stable and provide the energy required to last until lunchtime. An ideal breakfast is eggs and oats (providing there are no allergies to these) with green tea, freshly squeezed lemon juice and teaspoon of honey if desired. If there is an allergy to eggs or oats try yoghurt with milled seeds, nuts and fresh red or black coloured berries. Dark coloured berries are rich in antioxidants that can reduce the free radicals in the body that can cause inflammation.

Avoid all processed meats such as bacon, ham, pate and sausages as they can cause inflammation and other health issues.
The food additive
E621 monosodium glutamate found in most processed meat products
can cause headaches.

SUPPLEMENTS

Natural foods will not overdose the consumer with the nutrient that taking extracted supplements of it will as the body takes what it needs from natural foods whereas the supplemental nutrient is already broken down into its molecular form and is absorbed instantly. Also many supplements are not even in a form that is easily digestible and has an imbalance or none of the cofactor nutrients present when consumed as whole foods which are needed to make the nutrient usable at all. Other unnatural ingredients are often added to supplements which can cause adverse health issues especially in someone who already has a weakened system due to illness.

The only supplements that Nature Cures condones are those that are made using the whole food that has simply been dried and powdered and has no unnatural ingredients added. Krill oil is one exception as it is the only available source of this super-food which has so many unique and powerful health benefits.

VEGETABLES

Consume a variety of the six colours of vegetables as possible every day from red, green, orange/yellow, blue/purple/black, white and brown. Each have different nutrients needed to help the body recover and to reduce inflammation and pain. Consume one leafy green at least per day plus at least one root vegetable.

NATURE CURES FOR FIBROMYALGIA

To ensure that the body has the correct balance of nutrients and to aid with cleansing the system, increasing energy levels and metabolism and reducing inflammation and pain a choice of the following natural foods should be added to the diet. Always choose organic produce whenever possible and free range naturally fed meats. Intensely farmed animals should be avoided because of the antibiotics, hormones and unnatural feeds they are often fed. Farmed fish is often lacking in nutrients so always choose wild.

DAILY HEALTH TONIC

Every morning, before eating or drinking anything else fill a cup three quarters full with hot water. (bottled at source mineral water is best as it contains many minerals missing in tap water and no fluoride or chlorine that is added to tap water in some countries such as Australia, the UK and the USA. Then add the following:

One tablespoon of apple cider vinegar (unpasteurised if available)

Half a freshly squeezed lemon and the grated zest

Half a teaspoon of turmeric

One teaspoon of coconut oil (this has many benefits including helping with better the absorption of the curcumin in the turmeric)

A teaspoon of honey (locally produced honey can help to improve any allergies).

Stir well and drink immediately.

STEPS TO TAKE TO IMPROVE THE DIET AND HEALTH

Clear the cupboards of all packaged, premade and processed foods including fizzy drinks and cordials and purchase some glass jars and labels and restock with natural fresh and dried foods that have not been refined in any way.

Consume nuts and seeds and fresh or dried fruit as snacks when hungry in between meals.

Purchases a juicer (900 watts minimum) and a blender for making fruit and vegetables drinks and consume fresh immediately because nutrients begin to dissipate as soon as the fruit or vegetable skin is broken. Premade juices contain preservatives and often too much added sugars or other additives that can worsen fibromyalgia symptoms.

Blending lightly cooked vegetables can make rich and highly nutritional soups and mash root vegetables together with coconut oil. Add herbs and spices of choice from the list below to drinks and soups for even more health benefits.

HERBS AND SPICES

Herbs and spicesare rich in aromatic oils that have powerful analgesic, antibacterial, antifungal, antiviral and anti-inflammatory properties and many nutrients that are important when treating fibromyalgia symptoms. Use herbs and spices liberally with all meals or make teas with them and drink three times a day

MAKING TEAS WITH HERBS AND SPICES

Choose two or three from the list below.

Anise

Basil

Capers

Caraway seeds

Chamomile

Chilli pepper

Cinnamon

Cloves

Coriander

Cumin

Dill

Ginger

Lavender

Lemon balm

Lemongrass

Liquorice root

Marjoram

Nettle leaves

Oregano

Paprika

Parsley

Peppercorns (all colours)

Rosemary

Safflower

Saffron

Sage

Tarragon

Thyme

Leaves: Steep a handful of leaves in hot water for ten minutes before straining.

Roots: Chop or grate a tablespoon of the roots and simmer for fifteen minutes before straining.

Seeds Grind them into a powder using an electric grinder or manually using a mortar and pestle and add one teaspoon to a cup of hot mineral water.

Then add a teaspoon of cold-pressed coconut oil and half a freshly squeezed lemon. This will provide easier absorption of the nutrients and enhance their properties.

A teaspoon of honey can also be added to sweeten.

The herb infused water can be then gently reheated while stirring but do not boil and then drink immediately.

A TO Z OF FOODS THAT CAN BE BENEFICIAL TO THOSE WITH FIBROMYALGIA

Almonds: Eating 10 - 12 almonds can provide the same pain relief as two aspirins without the adverse side effects.

Apples (one per day including peel)

Apricots are rich in copper, iron, sulphur, vitamin A and many other beneficial nutrients that can help to repair tissue damage and reduce inflammation.

Aloe vera: take one tablespoon of aloe vera gel from a freshly cut leaf and add to a fruit smoothie for its powerful anti-inflammatory properties and pain relief.

Algae and seaweed such as chlorella, kelp, nori and spirulina are richer in minerals and many vitamins than land based crops and can be bought powdered. Take one tablespoon daily.

Bananas help to increase serotonin levels in the brain (one per day).

Barley grass powder contains vitamin B12 which is unusual for a plant food. When reducing meat intake this is a useful replacement. Take one tablespoon on days when meat has been omitted from the diet because it is also rich in minerals and many other essential nutrients

Basil consumed fresh or dried as a tea, is a great remedy for fibromyalgia pain as it is analgesic and anti-inflammatory.

Berries (red, blue and black) have powerful antioxidant properties. Have one portion per day. Can be consumed for breakfast with plain yoghurt and milled flaxseeds. Add other seeds and chopped nuts for additional benefits.

Brine pickles (lactic acid) are essential to keep the intestines in good working order and can help reduce inflammation.

Celery, a natural diuretic, helps alkalis the blood and decrease inflammation. Try a thimble full of celery seeds each day.

Chilli pepper reduces the concentration of a substance which the nerve cells use for the transmission of pain signals. Chilli is also proven to be rich in salicylate compounds which make it an excellent in delivering analgesic effects and it also is a rich source of pectin that can help to remove heavy metals from the body.. Add a pinch every day to meals. It can also be used externally in a compress to relieve pain and inflammation of joints.

Cinnamon and ginger powder: Half a teaspoon of each per day per day. Cinnamon and ginger powder, in tea, can be used to relieve chronic
inflammatory pain and stiffness in joints.

Citrus fruits: Consume at least one citrus fruit such as lemon, lime, orange and tangerines per day including the grated zest of half the fruit.

Cocoa raw organic cocoa beans have the ability to increase serotonin levels in the brain. They contain phenylethylamine which is an antidepressant and stimulant similar to the body's own dopamine and adrenaline. Cocoa and dark chocolate (minimum 74%) can increase the level of serotonin in the brain. Only organic cocoa beans that have not been subjected to unhealthy processing techniques or pesticides will possess the ability to improve serotonin levels. Drinking one cup of cocoa or consuming a small portion of dark chocolate before bed will also improve sleep.

Coconut oil (one tablespoon per day. Use for frying and add to meals)

Corn silk contains compounds that can help to relieve pain and inflammation.

Dandelion root and leaves: These are a rich source of nutrients like potassium, iron and vitamins A, B, C and D. Dandelion also contains anti-inflammatory properties that make it effective in dealing with chronic joint pain conditions as this herb is capable of flushing toxins that causes the joints and muscles to inflame. Also, it plays a vital role in reducing the level of uric acid in the body which leads to reduced pain and stiffness in the joints and increased joint mobility.

Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega 3 fatty acid, that is useful in treating arthritis and other inflammatory diseases. 57% of flaxseed's omega-3 fatty acid content is ALA. Alpha-linolenic acids are then converted into EPA and DHA which forms resolvin, a kind of anti-inflammatory fat. Its omega-3 fatty acid content actually helps in stimulating the body to produce adequate level of prostaglandin, hormones which are considered as gatekeepers for anti-inflammatory responses.

Fennel can provide relief for pain and inflammation of bones, muscles and joints.:

Ginger: One teaspoon of ginger root powder or a 1 inch grated knuckle of ginger taken four times a day can provide considerable reduction in pain for fibromyalgia sufferers after three months of continued use with no side effects. Ginger can be taken as a tea, in soups and with meals and applied as a compress. Brine pickled ginger is even more beneficial. NOTE: As ginger has natural blood thinning properties, medications that thin the blood should not be taken in conjunction with ginger.

Goat’s milk is a nutritious alternative to cow’s milk and is rich in minerals and tryptophan which can improve the symptoms of fibromyalgia.

Grapes (black ) contain colloidal silver which has powerful antibacterial, antifungal and antivirus properties. It also helps to remove toxins and with the repair of tissues and is a proven remedy for those suffering with chronic fatigue and fibromyalgia.

Hempseeds are a highly nutritional super food which has anti-inflammatory properties and contains colloidal silver, vitamin E and healthy oils to help lubricate the joints and can relieve pain and inflammation better than fish oils when consumed regularly every day. They are one of the rare foods that contain the correct ratio of omega-3 to omega-6 fatty acids. Most foods contain too much omega-6 fatty acids.

Kiwi fruit is a rich source of vitamin C and fibre especially the skin. They also contain as much potassium as bananas and the seeds contain omega-3 fatty acids. Kiwis are also a good source of magnesium and phosphorous and all these nutrients are essential when combatting the symptoms of fibromyalgia. Always consume the skin as this triples the amount of fibre and vitamin C being consumed.

Krill oil capsules: contain omega-3 fatty acids, vitamin D and astaxanthin which has powerful anti-inflammatory and antioxidant properties. krill do not become contaminated by mercury as they dwell near the surface of the ocean and are too short-lived. Take one 1000 mg per day.

Lemon: Consume one freshly squeezed lemon per day and grated zest of one half. Add to herbal teas, fish, rice, salads and vegetables etc.

Liquorice root is found to act like cortisone but without its common side effects. Repeated scientific evidence shows the phytochemicals contained in this herb have anti-inflammatory and anti-arthritic characteristics. Liquorice has also been demonstrated to inhibit enzyme production responsible for inflammation.

Maqui berry is a Chilean 'super fruit' which contains the highest amount of antioxidants and anti-inflammatory compounds than any other known natural food. Regular consumption can alleviate pain and inflammation. Take one tablespoon per day with plain live cultured yoghurt.

Nettle tea has the ability to increase serotonin levels in the brain. Scientists believe that nettles actually reduce the amount of inflammatory substances in the body and interfere in the transmission of pain signals. One study revealed that the use of nettle extract inhibits the growth of dendritic cells which play major roles in the development of rheumatoid arthritis and may be responsible for fibromyalgia. Stinging nettles also work by reducing the amount of protein genes that are associated with the occurrence of rheumatoid arthritis. Nettle can be taken as a tea by steeping leaves for 20 minutes then strained and sipped or simmered and consumed as a vegetable similar to spinach.

Oregano has powerful cleansing properties and can help to reduce pain especially from headaches. To make an infusion steep the leaves and/or roots in hot water for 15 minutes, strain then heat gently and drink the tea when warm. It can also be placed in a spray bottle and used as a safe, chemical-free antibacterial household cleanser which can help reduce the toxic overload which can be an additional issue for fibromyalgia sufferers. White wine vinegar is also a good natural household cleaner when diluted in five parts water to one part of vinegar.

Passion fruit contains components which have the ability to reduce pain.

Pineapplecontains bromelain which is a digestive enzyme with anti-inflammatory properties that inhibits the proteins responsible for inflammation. It also contains the enzyme protease which helps to break down protein in the diet into their derivative amino acids which includes tryptophan which can raise levels of serotonin which are often low in those with fibromyalgia.

Pomegranates and pomegranate juice help to alleviate joint pain by reducing inflammation.

Prickly pear is the only plant to contain 24 of the known betalains, which are potent anti-inflammatory agents. Betalains are polyphenolic pigments also found in beetroot. Betalains give prickly pears their purple, red and yellow colours.

Psyllium husks For colon and digestive health which is important for fibromyalgia suffers. Take one tablespoon per day with plenty of bottled mineral water. It is important that the digestive system is working well when suffering from any illness including fibromyalgia and psyllium husks can quickly resolve absorption issues.

Savoury herb: The savoury plant, especially the flowering shoots, have powerful joint pain relieving properties. Prolonged cooking may result in the evaporation of savoury's essential oils so it should be added at the end of cooking meals. Fresh summer savoury leaves can be used in salads. It can be steeped in hot water for 20 minutes and consumed as a tea. It can also be used in soups, sauces and to marinate chicken, fish and meat dishes.

Sour Morello cherries (Prunus cerasus) Can be bought dried and are excellent pain reliever and have powerful anti-inflammatory properties.

Watercress is one of the richest sources of vitamin K which studies have shown can help with pain and inflammation. Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin which is the protein in bone tissue on which calcium crystallizes. It also reduces the accumulation of iron in the joints, which is thought to be a major cause of rheumatoid arthritis and fibromyalgia. It also reduces pain and inflammation.

Watermelon reduces inflammation due to its citrulline content.

Ylang ylang strengthens the nervous system and repairs any damage,
reduces stress on the nerves and protects them from developing a number
of nervous disorders.

NUTRIENTS THAT CAN HELP TO RELIEVE SYMPTOMS OF FIBROMYALGIA

Alpha lipoic acid is a powerful antioxidant which can treat peripheral nerve degeneration caused by diabetes. It is a sulphur containing fatty acid that works as an antioxidant in both water and fatty tissue enabling it to enter all parts of the nerve cell and protect it from the damage which can reduce pain for those with fibromyalgia.

Natural sources of alpha lipoic acid are:

Brewer’s yeast

Broccoli

Brussel sprouts

Flaxseeds

Organ meats

Peas

Rice bran

Spinach

Swiss chard

Tomatoes

Anthocyanins provide the black, blue and purple colour pigments in fruit and are found highest in the skins. They have been shown to have a positive effect on collagen, the tissues under the skin. They also fight attacks on the body from harmful chemicals which can reduce pain and inflammation.

Highest sources of anthocyanins are:

Acai berry

Apples (red)

Aubergine

Beans (black and red)

Beetroot

Bilberries

Blackberries

Black currants

Blueberries

Broccoli tops (purple)

Cabbage (red)

Cashew nuts

Cherries

Chokeberries

Cranberries

Elderberries

Grapefruit (pink)

Grapes (black, purple an red)

Kidney beans

Maqui berries

Mulberries

Onions (red)

Oranges (blood)

Pears (red)

Plums

Potatoes (red skinned)

Pomegranates

Radishes (red)

Raspberries

Rhubarb

Rice (black)

Rosehips

Saw palmetto berries

Strawberries

Sumac

Sweet potato (purple variety)

Swiss chard

Winged beans

Anthoxanthins are water-soluble components which give the white/cream or red pigment colour to foods. Consuming foods rich in anthoxanthins can greatly reduce inflammation and pain.

Highest sources of anthoxanthins are:

Bananas (just ripe)

Butter beans

Butternut squash

Cauliflower

Celery

Chestnuts

Coconut

Garlic

Jerusalem artichoke

Leeks

Macadamia nuts

Mung beans

Mushrooms

Navy beans

Nuts

Onions

Parsnips

Pine nuts

Potatoes

Radishes

Soya beans

Spring onions

Turnips

Caprylic acid can boost energy levels in weak patients because it can enter the mitochondria very easily. The mitochondria are small organs within the cells that are responsible for producing all the energy needed by tissues. Because of its unique chemical structure caprylic acid is able to seep through the outside shell of the mitochondria where it can then be broken down to release energy. In this way the overall energy levels are increased, which helps aid recovery. Consuming natural foods containing caprylic acid may also curb deficiency of vitamin A.

Highest sources of caprylic acid are:

Coconut and coconut oil

Cow's milk

Goat's milk

Pomegranate seed oil

Palm oil

NOTE: It is advisable to limit consumption of foods containing this fatty acid due to high saturated-fat content and its ability to activate the hormone ghrelin which stimulates hunger for carbohydrate-rich foods which is especially important if trying to lose weight.

Cryptoxanthin refers to a substance composed of two related molecules, alpha-cryptoxanthin and beta-cryptoxanthin which are carotenoids that protect the cells from the damaging effects of free radicals and provide a source of vitamin A. They also help to reduce inflammation in the body so are a useful nutrient for those with fibromyalgia.

Natural sources of cryptoxanthin are:

Alfalfa

Apples

Apricots

Avocado

Basil

Beef

Bell peppers

Black beans

Broccoli

Caraway seeds

Carrots

Chicken

Chilli peppers

Chokeberries

Cinnamon

Cloves

Coriander

Corn

Cucumber

Dandelion greens

Egg yolk (chicken, duck and goose)

Grapefruit (avoid grapefruit if taking any medications as it can interact and lessen their effect)

Green beans

Kumquats

Lemon rind

Mango

Marjoram

Mung beans

Mustard

Nutmeg

Olives

Orange rind

Oregano

Organ meats (such as heart, kidneys and liver)

Papaya

Paprika

Parsley

Passion fruit

Peppercorns

Persimmons fruit

Peaches

Plums

Prickly pears

Prunes

Pumpkins and their seeds

Raspberries

Sage

Split peas

Soya beans

Squash

Tangerines

Thyme

Turkey

Watermelon.

NOTE: Cryptoxanthin is a fat-soluble nutrient that must be consumed with a little oil in order to be absorbed.

Glucoraphanin found in brassica vegetables transforms into sulforaphane in the body and blocks a key destructive enzyme that damages cartilage. Try adding one of the following to the daily diet.

Bok choy

Broccoli

Brussel sprouts

Cabbage

Cauliflower

Chinese cabbage

Cress

Daikon

Horseradish

Kale

Kohlrabi

Mustard greens

Radish

Rapeseed

Rocket

Shepherd's purse

Swede

Turnip

Wasabi

Watercress

Magnesium is a vital mineral needed to recover from many illnesses including fibromyalgia and is often lacking in the soil of land based crops. It is estimated that 80% of the population of western countries are magnesium deficient. Today's intensive farming techniques have stripped the soil of its magnesium content which can cause deficiency in humans. Sea sourced plants and those grown in volcanic soils are generally richer in magnesium. Heavy drinkers and alcoholics often show a low plasma magnesium and zinc concentration and a high urinary output and diabetes can cause magnesium expulsion. Foods need to have been grown organically in magnesium rich soils. Magnesium rich foods in milligrams per 100 grams are:

Highest sources of magnesium in milligrams per 100 grams

Rice bran 781 mg

Basil, coriander, dill and sage 694 mg

Hemp seeds 640 mg

Pumpkin and squash seeds 535 mg

Raw cocoa 499 mg

Flaxseeds 392 mg

Brazil nuts 376 mg

Sesame seeds 353 mg

Sunflower seeds 346 mg

Chia seeds 335 mg

Chlorella 315 mg

Cashew nuts 292 mg

Almonds 268 mg

Caraway seeds 258 mg

Dulse 242 mg

Buckwheat 231 mg

Spirulina 189 mg

Oats 177 mg

Durum wheat 144 mg

Macadamia nuts 130 mg

Adzuki beans 127 mg

Kelp 121 mg

Millet 114 mg

Kale 88 mg

Amaranth 65 mg

Globe artichoke 60 mg

Okra 57 mg

Nettles 57 mg

Chestnuts 54 mg

Rocket 47 mg

Plantain 37 mg

Lentils 36 mg

Butternut squash 34 mg

Coconut 32 mg

Potatoes with skin 30 mg

Savoy cabbage 28 mg

Halibut 28 mg

Rabbit 27 mg

Green beans 25 mg

Peas 24 mg

Raspberries 22 mg

Guava 22 mg

Blackberries 20 mg

Courgettes 18 mg

Kiwi fruit 17 mg

Fennel 17 mg

Endive 15 mg

Cucumber 13 mg

Lettuce 13 mg

Inulin is a form of starch which enhances magnesium absorption in the intestines and can be gained from consuming one of the following per day:

Agave

Banana

Burdock root

Chicory root,

Dandelion root

Elecampane

Garlic

Jerusalem artichoke

Mugwort

Leeks

Onions

Rampion

Salsify

Yam

Yacon root

Manganese aids in the coordination of nerve impulses and muscular actions, the metabolism of glucose and the formation of thyroxin which is a hormone produced by the thyroid gland. Diabetes, thyroid gland dysfunction and poor elasticity of the muscles can all be a result of a lack of manganese in the diet and all of these disorders can lead to cramps, inflammation and pain.

Highest sources of manganese in milligrams per 100 grams are:

Cloves 60.1 mg

Rice bran 14.2 mg

Pine nuts 8.8 mg

Mussels 6.8 mg

Hazelnuts 5.6 mg

Pumpkin seeds 4.5 mg

Whole wheat 2.1 mg

Cocoa beans 3.8 mg

Soya beans 2.2 mg

Sunflower seeds 1.9 mg

Garlic 1.7 mg

Brewer’s yeast 0.08 mg (depending upon source)

Egg yolks 1.1 mg

Black beans 1.1 mg

Dried peas 0.39 mg

Kidney beans 0.2 mg

NOTE: Manganese is concentrated in the outer covering of nuts, in the green leaves of edible plants and green vegetables such as peas and runner beans.

Melatonin is a hormone produced in the body by the pineal gland and also produced in the gastrointestinal tract. This hormone plays a key role in synchronising circadian rhythms and helps regulate the sleep-wake cycle in mammals and is important to individuals with fibromyalgia. Melatonin is also a potent antioxidant that protects the body from free-radical damage.

Highest sources of melatonin are:

Banana

Grape skins

Olive oil

Sour cherries (Morello)

Tomatoes

Walnuts

Wine.

Omega-3 and omega-6 fatty acids:Omega-6 fatty acids are pro-inflammatory, while omega-3 fatty acids have an anti-inflammatory effect. Inflammation is essential for survival as it protects the body from infection and injury, but it can also cause severe damage and contribute to conditions such as fibromyalgia when the inflammatory response is inappropriate or excessive. Therefore a balanced ratio of omega-6 to omega 3-is required which should be around 4:1. The western diet tends to be heavy on the omega-6 side and to counteract this omega-3 rich foods should be consumed. Consuming oily fish and seeds are a good way to gain omega-3 fatty acids. Krill oil is one the best sources and also provides vitamin D and other nutrients essential for pain relief and it does not become contamination with mercury as many deep ocean fish and shellfish do. Hemp seeds are the one natural food that contains the right balance of omega-6 to omega-3. These can be ground and added to meals as they also contain other healthy nutrients beneficial for those suffering with fibromyalgia.

Omega-3 fatty acids help the body absorb nutrients, smooth muscle cell proliferation and can supply energy for extended periods of physical activity which can prevent muscle cramps and lubricate the joints which can reduce inflammation and pain. Natural foods rich in omega-3 fatty acids include:

Anchovies (limit anchovies as they are very high in sodium)

Black seeds

Borage

Carp fish

Chia seeds

Cod liver oil

Durum wheat

Flaxseeds

Hemp seeds

Kale

Krill oil

Leafy greens

Maqui berry

Melon

Milk

Millet

Mustard greens and seeds

Oats

Octopus

Oily fish

Pepperwort

Poppy seeds

Pumpkin seeds

Rapeseed

Raspberries

Rye

Shellfish

Soya

Spirulina

Squid

Sumac

Swede

Walnuts

Pectin acts as a natural chelating agent, which is a compound that has an affinity for other molecules and has the ability to bind to heavy metal or radioactive residues and remove them from the body.

Foods highest in pectin are:

Apples

Apricots

Baobab fruit

Chilli peppers

Citrus fruits

Gooseberries

Guavas

Plums

NOTE: Pectin is found in the skins of fruits.

Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus and it is an essential component of lipid-containing structures such as cell membranes and nervous system structures. It also plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate, or ATP, the molecule that is the energy currency of the body.

Highest sources of phosphorous in milligrams per 100 grams

Baking powder 6869 mg

Whey powder 932 mg

Pumpkin seeds 1233 mg

Poppy seeds 849 mg

Mustard seeds 828 mg

Parmesan cheese 807 mg

Brazil nuts 725 mg

Raw cocoa powder 734 mg

Soya beans 637 mg

Beef liver 497 mg

Sardines 490 mg

Caviar 356 mg

Tempeh 266 mg

Sun dried tomatoes 356 mg

Brown rice 360 mg

Buckwheat 319 mg

Dried shiitake mushrooms 294 mg

Portobello mushrooms 108 mg

White mushrooms 105 mg

Water cress 60 mg

NOTE: An average-build adult requires about one gram of phosphorous daily.

Polyphenols are reducing agents and together with other dietary reducing agents, such as carotenoids, vitamins C and vitamin E, referred to as antioxidants, protect the human body's tissues against oxidative stress and associated pathologies such as cancers, coronary heart disease and inflammation and may help to reduce symptoms of fibromyalgia if consume regularly..

The highest natural sources of polyphenols are:

Apples

Berries (red, blue and black)

Cocoa beans (unprocessed)

Cinnamon

Coffee beans (unprocessed)

Grapes (red/purple and black)

Green tea

Maqui berry

Olives

Oregano

Pears

Plums

Raisins

Soya beans

Sultanas

Tea

Potassium regulates bodily fluids and prevents dehydration and is important as an alkalizing agent in keeping a proper acid-alkaline balance in the blood and tissues. It is also essential for muscle contraction and a lack of this mineral can lead to inflammation and pain.

Highest sources of potassium in milligrams per 100 grams

Dried basil, chervil, coriander, dill, parsley 4240 mg

Sun dried tomatoes 3427 mg

Raw cocoa 2509 mg

Whey powder 2289 mg

Paprika and chilli powder 2280 mg

Yeast extract 2100 mg

Rice bran 1485 mg

Black strap molasses 1464 mg

Dried soya beans 1364 mg

Spirulina 1363 mg

Pistachio nuts 1007 mg

Squash and pumpkin seeds 919 mg

Sunflower seeds 850 mg

Prunes 732 mg

Almonds 705 mg

Dates 696 mg

Whelks 694 mg

Dried figs 680 mg

Clams 628 mg

Watermelon seeds 648 mg

Chestnuts 592 mg

Cashews 565 mg

Avocados 485 mg

Walnuts 441mg

Guava 417 mg

Brussel sprouts (juiced raw) 389 mg

Bananas 358 mg

Passion fruit 348 mg

Kiwi fruit 316 mg

Apricots 259 mg

Coconut water 250 mg

Orange juice 200 mg

NOTE: An average-build adult requires about 800 to 1300 mg of potassium daily.

Protease is an enzyme breaks down proteins in the body to form amino acids allowing them to enter the bloodstream and this includes tryptophan required to raise levels of serotonin. Lack of protease can result in proteins not being metabolised correctly leading to a lack of tryptophan and consequently serotonin.

Natural sources of protease are:

Cheese

Papaya

Pineapple

Quinic acid has been shown to aid in the metabolism of tryptophan and nicotinamide by stimulating these antioxidants and increasing the levels of them. Tryptophan serves as a precursor for, and raises levels of, serotonin which can be lacking in individuals with fibromyalgia.

Natural sources of quinic acid are:

Apples

Apricots

Cherries

Chia seeds

Choke berries

Coffee beans

Cranberries

Nectarines

Peaches

Pears

Plums

Tea

Resveratrol: Consuming foods rich in the polyphenol compound known as resveratrol can have an anti-inflammatory effect and increase energy levels, improve the immune system and speed up metabolism. Never take supplements of this nutrient as it can have an opposite effect which does not happen when eating the whole foods that contain it.

Foods rich in resveratrol are:

Blueberries

Bilberries

Grapes (red, purple and black)

Japanese knotweed

Maqui berry

Mulberries

Pomegranates

Raspberries

Red wine

NOTE : One glass of red wine provides the daily level of resveratrol required. Anymore has adverse effects that cancel out any benefits gained from consuming one glass.

Rubidium enhances the production of many hormones and various other enzymes. The working of the pituitary gland, as well as the salivary and lachrymal glands, is encouraged with the presence of rubidium. It is also useful in the synthesis of serotonin and ensures presence of enough serotonin in the body which alleviates depression and mental imbalances and reduces pain. One enzyme, glucoamylase, that rubidium helps to create is very essential for the proper absorption of glucose in the body. Without rubidium to help the action of the enzyme, the glucose molecules would not be able to get absorbed efficiently which can lead to diabetes.

Apricots (including the kernels)

Asparagus

Beetroot

Bilberries

Brazil nuts

Cashew nuts

Chlorella

Dandelion leaves

Himalayan salt crystals

Kelp

Mineral water

Parsley

Rhubarb

Sea salt (unrefined)

Seaweed

Spinach

Spirulina

Tea

NOTE: Plant foods must be grown in soils that are not depleted of rubidium therefore organically grown foods and those from the sea and volcanic areas are best sources.

Selenium is an important antioxidant that plays a role in the body's utilisation of oxygen. Alcoholics, as well as patients with candidiasis, chronic fatigue syndrome, fibromyalgia and arthrogryposis-renal dysfunction-cholestasis (ARC), have all shown low levels of selenium.

Highest sources of selenium in micrograms per 100 grams

Brazil nuts 1917 µg

Oysters 154 µg

Lamb's liver 116 µg

Tuna 108 µg

Whelks and octopus 89.6 µg

Wheat germ 79.2 µg

Sunflower seeds 79 µg

Amaranth 70.7 µg

Caviar (fish roe) 65.5 µg

Egg yolk 56 µg

Chia seeds 55.2 µg

Kippers 52.6 µg

Halibut 46.8 µg

Oat bran 45.2 µg

Lean beef 44.8 µg

Crab 44.4 µg

Salmon 41.4 µg

Rabbit (wild) 38.5 µg

Chicken and turkey 37.8 µg

Turbot 36.5 µg

Sesame seeds 34.4 µg

Kamut 30 µg

Couscous 27.5 µg

Mushrooms (Crimini) 26 µg

Calf's liver 19.3 µg

Rabbit 15.2 µg

Rye (whole grain) 13.9 µg

Venison 10.3 µg

Spirulina 7.2 µg

Asparagus 6.1 µg

Spinach 5.5 µg

NOTE: One µg is one microgram. 55 mg of selenium per day is considered adequate.

Serotonin: Some have speculated that lower levels of a brain neurotransmitter called serotonin leads to lowered pain thresholds or an increased sensitivity to pain. Serotonin is associated with a calming, anxiety-reducing reaction. The lowered pain thresholds in fibromyalgia patients may be caused by the reduced effectiveness of the body's natural endorphin painkillers and the increased presence of a chemical called substance P which is a small peptide that transmits pain signals from the sensory nerves to the central nervous system.

Foods that can enhance the brains serotonin levels are bananas, cocoa beans and the common stinging nettle. Drink two cups of tea per day made by steeping a handful of nettles in hot water for ten minutes then straining. Add freshly squeezed lemon and honey if desired. Organic cocoa drunk before bed can help to increase serotonin levels and enhance restorative sleep.

St John’s wort is a herb that prevents the breakdown of serotonin in the brain.

Vitamin B6 and Tryptophan are important nutrients for the production and function of serotonin, melatonin and dopamine in the brain. Vitamin B6 (pyridoxine) is necessary for the conversion of tryptophan to both vitamin B3 (niacin) and serotonin. This may help to reduce the pain of fibromyalgia.

Highest sources of vitamin B6 in milligrams per 100 gram:

Rice bran 4.07 mg

Sage 2.69 mg

Brewer’s yeast 1.50 mg

Sunflower seeds 1.35 mg

Garlic 1.24mg

Pistachio nuts 1.12 mg

Tuna fish 1.04 mg

Beef or calf’s liver 1.03 mg

Shiitake mushrooms 0.97 mg

Salmon 0.94 mg

Turkey 0.81 mg

Venison 0.76 mg

Highest sources of tryptophan in milligrams per 100 grams:

Spirulina (dried) 929 mg

Chia seeds 721 mg

Whelks 618 mg

Soya beans 590 mg

Pumpkin and squash seeds 578 mg

Chlorella (dried) 500 mg

Safflower seeds 403 mg

Watermelon seeds 390 mg

Sesame seeds 388 mg

Chicken 362 mg

Calf’s liver 361 mg

Lamb’s liver 355 mg

Quail 354 mg

Sunflower seeds 348 mg

Pheasant 339 mg

Cheddar cheese 328 mg

Flaxseeds 297 mg

Caviar (fish roe) 293 mg

Shrimp/prawns 291 mg

Rabbit (wild) 288 mg

Cashew nuts 287 mg

Tuna (tinned) 286 mg

Lobster 285 mg

Cocoa beans 283 mg

Pistachio nuts 273 mg

Mussels 267 mg

Peas 266 mg

Mackerel (tinned) 260 mg

Cod 257 mg

Black beans 256 mg

Crab 255 mg

Salmon (Atlantic farmed) 249 mg

Soya beans 242 mg

Peanuts 231 mg

Almonds 214 mg

Wheat 212 mg

Turkey 194 mg

Venison 192 mg

Squid 174 mg

Walnuts 170 mg

Quinoa and eggs 167 mg

Rye 154 mg

Beef (lean mince) 148 mg

Brazil nuts 141 mg

Pine nuts 107 mg

Black beans 105 mg

Oats 102 mg

Brown rice 101 mg

Spinach 100 mg

Cow’s milk 46 mg

Goat’s milk 44 mg

Silica has a powerful influence on the absorption of minerals required by the body for optimal health. It enhances the function of iron, calcium, magnesium, potassium and boron and is essential for normal bone development. Silica helps to maintain the correct calcium-magnesium balance which is essential for bone health.

Natural sources of silica are:

Almonds

Apples

Asparagus

Bamboo shoots

Beetroot

Cherries

Cucumber

Grapes

Honey

Mineral water

Onions

Peanuts

Radishes

The juices and green leaves of most vegetables

Yams

Silver has also been found to successfully treat many forms of chronic degenerative disease including cancer, chronic fatigue syndrome, fibromyalgia, Crohn's disease, type II diabetes, multiple sclerosis, Parkinson's disease, Wegener's disease and collagen-vascular diseases such as rheumatoid arthritis and Alzheimer's.

Colloidal silver has powerful antibacterial, antifungal and antivirus properties. It also helps to remove toxins and help with the repair of tissues and is a proven remedy for those suffering with chronic fatigue and fibromyalgia.

Hemp seeds are a source of silver and a tablespoon of ground seeds consumed per day may provide relief from fibromyalgia after a week or so of consumption. Black grape skins also contain colloidal silver.

To make digestible colloidal silver a very small specially designed generator is required plus distilled (cooled boiled) water and two six-inch strands of pure.999 fine silver wire, referred to as "silver electrodes," or "silver rods". Dangle the two silver rods in a glass of distilled water, hooked the little generator up to them with a pair of alligator clips that come with the generator and let it run. The electrical current from the generator flows through the silver rods and drive microscopic pieces of silver into the distilled water, suspending them there with an electrical charge. The end result is a solution of pure colloidal silver. Some generators do not work well and produce molecules of silver that are too large to be absorbed so finding the correct one is important.

Strontium: Often overlooked, strontium is a mineral that can help to reduce pain as it strengthens bones, improves mobility and has a cartilage growth effect.

Natural sources of strontium are

Cabbage

Goat's milk

Lettuce

Kelp

Onions

Mineral water

Octopus

Oily fish

Root vegetables

Seaweed

Shellfish

Vitamin B8, also known as inositol, improves the activity of serotonin and supports the nervous system. Foods highest in vitamin B8 in order of content are:

Grapefruit

Oranges

Mandarin oranges

Cantaloupe

Kidney beans

English peas

Stone ground wheat

Swede (kohlrabi)

Green beans

Lima beans

Split peas

Black-eyed peas

Limes

Blackberries

Artichokes

Okra

Kiwi fruit

Nectarines

NOTE: Avoid grapefruit if taking medications as it can interact with them and alter their effect.

Vitamin D The reason why many people suffer more pain during the colder months of the year is not only due to poor circulation, as the blood thickens when it is cold, but also the skin cannot absorb vitamin D from the sun’s rays from October to April in the northern hemisphere. The body only stores enough vitamin D to last 60 days and therefore unless replenished by consuming vitamin D rich foods, deficiency will occur in winter. Vitamin D is essential for many bodily processes and helps the immune system and keeps the bones healthy. Consuming one krill oil capsule (1000 mg) per day is necessary to keep vitamin D levels adequate. Krill oil also has healthy omega-3 fatty acids and the powerful antioxidant astaxanthin for additional anti-fibromyalgia properties.

Vitamin E is a powerful antioxidant essential for healthy skin and tissues and must be consumed in equal levels with vitamin C. Often people take extra vitamin C to ward off or treat colds and flu but this is detrimental to the mineral levels in the body as vitamin C increases iron uptake, which Vitamin E inhibits and vitamin C lowers manganese and zinc levels, while vitamin E helps increase manganese and zinc absorption. Supplements of any minerals and vitamins should never be taken for this reason. Always consume vitamin C rich foods with vitamin E rich foods. One way is to do this is to consume some nuts or seeds every time fruit is consumed.

To help reduce allergic reactions and pain and inflammation it is important that the household cleaners and cosmetics that are used on the skin are made from natural ingredients. Household cleaners can be made by adding the following to a spray bottle of water:

Bicarbonate of soda: can be mixed with a little water to make a paste to remove stubborn stains.

Herbal essential oils not only have powerful antibacterial properties but can also provide a pleasant aroma. Add a few drops to a spray bottle with some lemon juice and /or white wine vinegar.

Lemon juice

White wine vinegar (one part vinegar to five parts water.

Always use natural fluoride-free toothpastes. Bicarbonate of soda can be mixed with coconut oil to make a toothpaste. Aloe vera, fennel and tea tree oil are also good choices for cleaning the teeth.

Body and facial cleaners should only be made from natural ingredients as chemical compounds used in commercial made products can be absorbed through the skin and lead to allergies, inflammation and other health issues.

Aloe vera gel can be obtained from the leaf of the plant and applied directly to the skin to soothe bites and burns including sunburn. It can also cleanse and moisturises the skin all over the body.

Coconut oil is an excellent antibacterial and antifungal moisturiser for the skin. Especially useful if suffering with any fungal problems of the feet.

Use olive oil to loosen wax in the ears and on the hair as a conditioner. After applying olive oil to the hair and combing through, wrap a warm towel around the head and leave in place for at least an hour (or overnight if desired). Then wash the hair with a natural shampoo.

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